It’s Monday, so you may not be feeling all that sharp yet. Naturally take control of your moods and sharpen your brain power

When your thoughts are fuzzy and your brain is tired, it’s difficult to make clear and life enhancing decisions. The World Health Organization says that one in 20 people worldwide are affected by depression, and anxiety is the most prevalent of all mood disorders. It’s been shown in numerous studies that regular exercise not only enhances brain power but also wards off depression and anxiety. Coupled with a healthy balanced diet and good stress-reducing practices (such as meditation), there’s no reason why you shouldn’t be able to keep your brain function optimal and your mood stable. However, stress is high worldwide and it’s not always that easy to ensure you’re getting all the right nutrients you need from what you eat. So, supplementation is sometimes necessary to ensure proper balance.

BRAIN CHEMICAL FUNCTIONS

Every second, messages are being transmitted throughout your brain to ensure your body and mind function properly. The four main neurotransmitters are listed below:

  • Serotonin is calming and important for the maintenance of a good mood. It promotes contentment and good sleep, and plays a part in memory regulation, learning, blood pressure, appetite and body temperature. It’s also found in the walls of the intestine and platelet cells that promote blood clotting. Low levels are linked to insomnia, depression, aggression, pain sensitivity and eating disorders
  • Dopamine is important to assertiveness, sexual arousal, immune and autonomic nervous system function, and can be depleted by poor or lack of sleep, stress, caffeine, alcohol and sugar. Low levels are linked to age-related cognitive decline and diminishing fine muscle coordination (such as in Parkinson’s disease), as well as attention deficit
  • Norepinephrine is needed for motivation, alertness and concentration, the formation of new memories, as well as transference of memories to long-term storage
  • Acetylcholine carries thought and memory; it’s essential for memory storage and recall, as well as focus and concentration. It plays an important role in muscular coordination; low levels are associated with memory and cognitive decline

 

DEPRESSION AND ANXIETY

Boost

  • B-vitamins: a deficiency in B-vitamins has been linked to depression and anxiety; this is because they are necessary for the production and regulation of certain neurotransmitters that are related to depression
  • Folic acid: around a third of all depression adults have low levels of folic acid
  • Omega-3: these essential fatty acids are a must for good brain function as well as to ward off anxiety and depression (in fact, studies have shown that just 1 gram per day can make a difference in your mood)
  • John’s wort: impacts various neurochemical pathways in the brain and has been shown to be effective for treating mild to moderate depression (as effectively as pharmaceutical antidepressants). Note that this shouldn’t be used in conjunction with oral contraceptives or an SSRI antidepressant
  • SAMe (S-Adenosylmethionine): is a natural chemical that’s part of the regulation, production and action of numerous neurotransmitters. It’s been shown to act more quickly than conventional antidepressants. Some gastrointestinal side effects do occur, so it’s best to start off slowly and gradually increase the dose
  • Kava: studies have shown kava to be effective for treating anxiety – not only the symptoms but also for anxious thoughts
  • Vitamin D: studies show that vitamin D has a positive effect on depressive symptoms, specifically in postmenopausal women

 

Ease

  • Passionflower: good for mild to moderate anxiety, it reduces muscle tension, insomnia, prevents agitation, mood swings and headaches. Don’t take concurrently with an MOI antidepressant
  • Chamomile: a natural sedative that’s good for mild anxiety, and is safe for children, but its recommended only for short-term treatment
  • Valerian: is a fantastic sleep aid, assisting in one of the symptoms of depression and anxiety – difficulty falling or staying asleep.

 

DID YOU KNOW: The following food contains tryptophan, which helps the brain produce serotonin, promoting feelings of calm and well begin: cheese, peanut butter, nuts, sesame seeds, oats, milk, poultry and bananas

 

BRAIN POWER

Enhance

  • Omega-3: the lining of your brain is high in fatty acids, so omega-3s are seen as essential brain food
  • Acetyl-l-carnitine: increases brain alertness and mental focus by assisting in the maintenance of brain cells; studies have shown an improvement in mind cognitive development with this supplement
  • B-vitamins: this group of vitamins are known to lower homocysteine levels, and this in turn reduces brain atrophy (wasting away)
  • Gotu kola: contains triterpenoids that are believed to enhance brain functioning (and are being researched for their possible cancer-beating and inflammatory properties)
  • Ginkgo biloba: has long been used in traditional medicine for brain enhancement and is widely used in Europe for treating Alzheimer’s
  • Bacopa: is shown to decrease the rate of forgetting new information
  • Huperzine-A: blocks an enzyme in the brain that breaks down the neurotransmitter acetylcholine, which carries information across the brain’s synapses

 

Protect

  • Vitamin E: a powerful antioxidant that protects the vulnerable brain from the ravages of free-radicals
  • Vitamin B12: assists in the production of myelin sheaths, which protect the brain’s nerve fibres
  • Folic acid: lowers blood levels of homocysteine, an amino acid that can damage brain cells
  • Magnesium: protects the brain from neurotoxins

 

DID YOU KNOW: Scientists contend that declines in memory, intelligence, verbal fluency, and other tasks are not a normal part of aging and actually point to the onset of disease?

 

 

 

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